How do I stop binge eating?

I’ve never had a diagnosed “binge eating disorder” and I am by NO means an expert on this topic nor am I a nutritionist. I’m just a girl who loves food and occasionally has incontrollable binging session typically when it comes to late night snacking. Whether that’s similar to you or if you have a diagnosed eating disorder, the fix isn’t simple. With time and effort, binge eating can be controlled.

Here are 4 things you can do to start to free yourself from binging and begin your journey toward a truly healthy relationship with food:

1. Stop, drop and think before you binge

A binge begins as a thought. It starts in your head before food ever enters your mouth. It important to acknowledge the part of you that wants to eat is your brain, not your stomach. And your mind is in control of your body. So move away from the kitchen, sit in the another room and take some time to think and reflect before you decide to binge. Try to wait 60-90 seconds before putting the food in your mouth. 

2. Dig deep

Especially if you aren’t hungry, you need to really dig deep and give though on WHY you want to binge. Typically there is an emotional or mental reason behind your desire to binge. Do some soul searching and explore where the urge to binge lies. Is it in your head (obsessive thoughts), your heart (a break up or loss), your hands (need to stay busy). Try to picture it, describe it. Then ask yourself if there is anything else you might want or need right now besides the binge.

3. Read or write

Sometimes we need to do a little soul searching to figure out where the real problem may lie. Reading personal development and learning more about ourselves can be so helpful. Or maybe journaling or blogging can help. The goal is to understand the binge and the reason, because once you figure that out you will be more powerful to overcome it. 

4. Get help

If you cave into a binge, don’t beat yourself up about it. Sometimes it takes another person to hear about how you are feeling to help you. There is no shame in seeking professional help. If you feel you cannot control this on your own, find a therapists who can help you sort through your feelings.

Have with patience, dive into self-exploration and find support so you live the best life you can. Reach out to me if you need a place to start!